To gain size and strength, you must lift heavy weights. The way to do that is to plan which days that you would work certain muscle groups. For instance, on Monday, you would focus on chest; Tuesday, you would focus on biceps and triceps; Wednesday, you would focus on legs; Thursday, you would focus on shoulders; Friday, you would focus on back. You would rest on Saturdays and Sundays.
Compound Exercises
Compound exercises should be a constant in your weight training routine, if your goal is to gain weight. Bench presses, squats, bent-over rows, leg presses, and deadlifts are all examples of compound exercises. The definition of compound exercises is a movement that allows rotation around more than one joint. Squats, for instance, allow rotation around the hip and knee joints.
Heavy Lifting
When following a heavy weightlifting program, you should only train each body part once per week for four weeks followed by four weeks of moderate weightlifting for optimal recovery as stated in the March 2010 issue of “MuscleMag” magazine. Moderate weightlifting would consist of lifting a weight, which you could barely lift for 10 to 12 repetitions. Heavy lifting is utilizing a weight that allows you to barely complete six to eight repetitions during one set. Ideally, you would do three different exercises for one muscle group. Each exercise would consist of three sets of six to eight repetitions. The two warmup sets of 15 to 20 repetitions, which you must do to prevent injury, are not included. Rely on free weights to deliver results for massive gains, because machines are not as demanding on the body.
Chest Workout
Chest day would consist of three sets of six to eight repetitions of flat-bench presses, three sets of six to eight repetitions of incline bench presses, and three sets of six to eight repetitions of decline bench presses. When performing these exercises be sure to inhale through your nose as you lower the weight to starting position, and exhale as you lift the weight through pursed lips. Also, you should rest two minutes between sets, so that you are fully recovered for your next set.
Build Big Arms And Legs
Standing barbell curls, preacher curls, and hammer curls would be performed using heavy weights with the formula of three sets each of six to eight repetitions. Triceps exercises would be close-grip bench presses, lying triceps extensions or skullcrushers, and weighted triceps dips. On leg day, your exercises would consist of squats, leg presses and hack squats. You would do six to eight repetitions with each set for your legs. When squatting, please be sure to squat until your thighs are parallel to the floor as if you are about to sit into a chair, and rise up by pushing with your heels. It is strongly advised that you have a spotter while performing squats, or at least squat really close to the squat rack, so that you are able to quickly put the weight up should you become too fatigued.
Build Massive Shoulders And Back
Shoulder workouts would consist of military presses, upright rows, dumbbell presses and barbell shrugs. Your sets would continue to be three sets each with your repetitions ranging from six to eight. Weighted chinups or lat pulldowns, bent over barbell rows and deadlifts would be exercises for your back.
References
- "MuscleMag" magazine: Kick Some Mass; Augustine Lopez, MS, CSCS; March 2010
- "MuscleMag" magazine: Chest of a Champ; Bill Geiger, MA; Spring, 2010
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